Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

Endurance bias Workout

3 rds:

5min run
5min row
5min bike erg
5min rest

Go 80-90% of max HR.
Goal is to be in the zone 4 for avg. Your HR should get below 130-120 during rest periods. REMEMBER that your HR is a bit different on each given "machine".

Accessory 3 from gym library
100x Burpees Workout

100 Burpees for time
Back squat 1-5 rep max. Strength

Back squat up to 1-5 rep max.
Squat clean & jerk 3x3+3 Strength

Do three sets of three squat cleans (touch and go) following three jerks.
EMOM for 8 min 2x squat clean + split jerk Strength

For 8 minutes do every minute two squat cleans and one split jerk.
WOD 12.10.2014 Workout

21-15-9
OHS (10kg-keppi-keppi)
T2B
Deadlift Strength

5x1
@86%
Rest 3min.
snatch emom Workout

20min EMOM
2 x Hang Snatch Squat
1 x Snatch Squat

11rnds 22.5kg
9rnds 25kg
Deadlift 3x5 Strength

A: Clean 8x3 + 1 jerk
B: Deadlift 3x5@85% last weeks 5rm
C: CGBP 3x7
Close grip lat pull downs 3set
Squat clean EMOM Workout

3 squat clean EMOM @ 90kg for 10min

Need a training program?

Endurance bias Workout

100x Burpees Workout

Back squat 1-5 rep max. Strength

Squat clean & jerk 3x3+3 Strength

EMOM for 8 min 2x squat clean + split jerk Strength

WOD 12.10.2014 Workout

Deadlift Strength

snatch emom Workout

Deadlift 3x5 Strength

Squat clean EMOM Workout